Sulforaphane: Benefits, Side Effects, Where to BUY & Daily Dosage

Sulforaphane is a natural plant compound found in many cruciferous vegetables and has been linked to certain health benefits, such as improved heart health, digestion, and it may help improve constipation and protect against sun damage.
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Sulforaphane is a sulfur-rich compound found in cruciferous vegetables such as Brussels sprouts, broccoli and cauliflower. It has been shown to provide powerful health benefits. In these foods, it’s in the inactive form glucoraphanin that belongs to the glucosinolate family of plant compounds. Sulforaphane is activated when glucoraphanin comes into contact with myrosinase, a family of enzymes that play a role in the defense response of plants. Myrosinase enzymes are only released and activated when a plant is damaged. Therefore, cruciferous vegetables must be cut, chopped, or chewed to release myrosinase and activate the sulforaphane. Raw vegetables have the highest levels of sulforaphane. One study found that raw broccoli had ten times more sulforaphane than cooked broccoli. Steaming vegetables for one to three minutes may be the best way to optimize sulforaphane levels when cooking. It’s best to cook the vegetables below 284˚F (140˚C), as exceeding this temperature results in a loss of glucosinolates. For this reason, it’s best to avoid boiling or microwaving cruciferous vegetables. Instead, eat them raw or lightly steamed to maximize their sulforaphane content.
Sulforaphane has been shown to have anticancer properties in a number of test-tube and animal studies, reducing both the size and number of various types of cancer cells.
Sulforaphane may also prevent cancer cell growth by releasing antioxidant and detoxification enzymes that protect against carcinogens.
Keep in mind that these studies use a concentrated form of sulforaphane, so it’s unclear whether the amounts found in fresh foods have the same effect. It is still unclear whether sulforaphane could be used in a clinical setting to lower cancer risk and reduce cancer growth in humans.
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